In modern times, it can feel like a big ask to stay hydrated. Maybe you don’t have time to fill your reusable water bottle as you rush from meeting to meeting, or you forget to take a few sips after a sweaty workout. Hydration supplements, such as electrolyte powders and tablets, have come onto the market to supplement when you’re not meeting your daily water needs or you’re feeling exhausted, but are they really necessary?
Before you spend your money on yet another supplement, it’s important to understand how hydration works. “Water, which makes up about 60% of our body weight, is involved in many vital functions,” says dietitian Lauren Manaker, RDN. “It helps regulate body temperature, lubricates the joints, aids in nutrient absorption and facilitates various chemical reactions in the body.” Maintaining proper hydration levels can also help us think, regulate our emotions, and respond to the world around us.
Most of us know that drinking enough H2O is important, but where do electrolyte powders fit into this picture? Experts explain.
How electrolyte powders work
“Hydration powders and tablets contain electrolytes, which are important minerals that help regulate and maintain fluid balance in the body,” says Melissa Boufounos, a certified holistic nutritionist specializing in performance nutrition. The human body depends on three important electrolytes to function: sodium (which helps cells absorb nutrients), magnesium (which converts nutrients into energy), and potassium (which works closely with sodium and plays a crucial role in human health). heart).
While plain old tap water contains trace amounts of electrolytes, hydration supplements, such as electrolyte powders, provide higher doses of these minerals. “As long as the hydration option contains the right mix of electrolytes in sufficient amounts, it can help support hydration status,” Manaker explains. The sodium in these products can also stimulate thirst and make you reach for your water bottle more often, Boufounos adds.
There have been minimal studies on the effects of these nutritional supplements, but previous research on sports drinks can be used to understand their effectiveness. Research shows that “functional drinks” containing glucose, sodium and fructose can improve athletic performance by optimizing water intake. And another small study found that people who drank sports drinks before and after jumping on the treadmill managed to retain more water compared to those who drank unsupplemented water.
Who benefits most from electrolyte powders and tablets?
Not surprisingly, hydration products most benefit those who deplete their electrolytes on a daily basis. “Athletes, fitness enthusiasts and individuals engaged in strenuous physical activities often benefit significantly from hydration powders,” says Manaker. “These powders provide a fast and efficient way to replenish lost electrolytes and provide the rapid rehydration needed to maintain performance and recovery.”
Those suffering from a stomach flu, food poisoning or influenza may also benefit from electrolyte powders, as these illnesses dehydrate the body. “Finally, people who live in or visit areas with extreme heat can use hydration powders to maintain optimal hydration levels and prevent heat-related illness,” says Manaker. So if you’re traveling to Tuscany in July or Sedona in August, taking a few electrolyte tablets with you can help you adapt and stay hydrated during your trip.
There are also people who may want to avoid these products. “Hydration powders and tablets may provide some benefits for certain people, but not necessarily for everyone,” says Manaker. While the added sugar and sodium in many of these supplements may help some boost their runs, people with diabetes or high blood pressure, for example, should be careful about adding these supplements to their water.
Can electrolyte supplements replace plain old water?
Short answer: No. “Hydration powders and tablets should not replace drinking plain water or other hydrating fluids,” says Boufounos. “Despite the popularity of electrolyte supplements and the importance of staying hydrated, it is possible to consume too many electrolytes.” An electrolyte imbalance can affect blood pressure, kidney function and heart rate, so be careful not to rely on these tablets too much.
That said, hydration supplements, in moderation, can be helpful. “In some cases, added electrolytes can help people maintain hydration better than drinking plain water,” says Manaker. “But for generally healthy people who don’t exercise vigorously, sweat, are in an unusually warm environment, or are in any other situation that makes maintaining hydration difficult, water can be fine.”
Don’t forget that electrolytes (sodium, magnesium and potassium) are also found in food sources such as yogurt, apricots and pumpkin seeds. So if you eat a nutrient-dense diet, drink plenty of water, and get moderate exercise, you can probably rely on your groceries for your electrolytes.
What you need to know about added sugars in electrolyte powders and tablets
If you check the labels of many electrolyte powders, you may see added sugars. Boufounos says there is a valid reason for this: “Sugar is added to hydration powders and tablets to promote water absorption and provide an energy source during exercise.” Athletes participating in endurance workouts of an hour or longer should choose products with added sugars, as glucose can increase energy levels and promote performance.
“If you use electrolyte products outside of a training scenario, it’s fine to choose a product that is sugar-free,” says Boufounos.
The verdict on electrolyte powders and tablets
In most cases, electrolyte powders are a bonus (not a necessity) in your diet. If you decide to try one, choose your supplement wisely. Boufounos recommends choosing a product that has been tested by a third party. “If a supplement has been tested by a third party, it meets minimum safety standards and does not contain any dangerous or banned substances, which is especially important for athletes,” she explains.
And of course, you should always talk to your doctor before adding anything completely new to your routine. “It’s best to ask your healthcare provider if adding this solution to your diet is something you should explore,” says Manaker.